Understanding Fatigue: What Causes It and How to Improve Your Energy
Updated: Aug 31
Sleep is important to many aspects of our lives: adequate rest supports optimal mental health, mood, memory, and learning. It is also important for optimal physical functioning, including heart function, immune function, hormone and metabolic balance, and regulation of inflammation, among other things. You need your sleep.
As part of my exam, I sometimes ask my patients, “Are you fatigued?” and 99 percent of the time, they say, “I am always fatigued.” It's just life in the fast lane. It’s the way things are these days. So I have learned to ask, “Are you more fatigued than usual?” This discussion explores fatigue—its potential causes and remedies. In some cases, addressing root issues such as chronic pain, stress, or depression alleviates fatigue, while other strategies target the fatigue itself.
Causes of Fatigue
There are many, many causes of fatigue. These are discussed in the following article about understanding fatigue, what causes it, and how to improve your energy. Of course, fatigue is often relieved by treating the underlying causes either directly or indirectly.
If you are struggling with fatigue, chances are, there’s something you can do to feel better.
The following are some of the more common causes of fatigue. Click the link to learn more about common causes, medical treatment, and alternative approaches for support.
Fatigue due to underlying illness (including sleep apnea)
General Approaches to Fatigue:
Exercise: Exercise for 30 minutes every day - during the day (if you cannot work an upper extremity, work a lower extremity, and if you cannot use a lower extremity, use an upper extremity - do something!). Sometimes you have to force yourself to get up and exercise. Once you have done that a few times, a routine starts to develop, and it becomes easier.
Progressive Muscle Relaxation Exercises: This is done by tightening muscle groups for eight seconds, then relaxing them for several seconds: Begin with facial muscles, with the face, moving to the scalp - tighten muscles for eight seconds, then relax; then the neck, doing with each muscle group of the chest, back, pelvis, extremities and so on. This releases some tension and stress. If you do not have time to move through all of your muscle groups, do this with those muscles you believe have the most tension.
Deep Breathing Exercises - Helps release endorphins in your brain, which are " feel-good" hormones. This technique is practiced by taking a deep breath using your diaphragm muscle located just beneath your lower ribs (instead of using neck, shoulder, and upper chest muscles), pausing and then releasing the breath, then repeating several times. Some people take the deep breath through the nose and let it out through the mouth.
Guided Imagery - Think of a relaxing situation or a place you have been and focus on only that - focusing on texture, smells, and visuals.
Mindfulness - This is when a person focuses on the present moment, feeling and experiencing the moment with awareness and acceptance, not judgment. This reportedly helps the fronto-limbic area of the brain, which is responsible, in great part, for emotional regulation and processing.
Analytical Meditation - This meditation involves focusing on an object or concept and focusing only on that.
Body Scanning-Focus on a part of your body and feel relaxation, warmth, and release of tension.
Eat a healthy diet
Sleep hygiene - relaxation techniques (especially progressive muscle relaxation): maintain regular bedtimes, avoid napping, avoid stimulation before bed, avoid alcohol and caffeine before bed. Make your bed and pillow(s) comfy. Try music relaxation. If you cannot fall asleep within 20 minutes, get up and do something until you feel tired.
Use non-pharmaceutical methods to reduce underlying anxiety and depression.
Make your overall environment more conducive to rest and relaxation.
Massage
Aromatherapy - especially lavender
Over-the-Counter Medications
Considered Natural Remedies for Fatigue
L-tryptophan to help with sleep-related fatigue
CoQ10 for energy
5-HTP for sleep-related fatigue
Lemon balm for sleep-related fatigue
Valerian for sleep-related fatigue
Ginseng for energy
Ashwagandha for energy
Rhodiola for energy
Sage for energy
Ginkgo biloba for energy
Peppermint for energy
Prescriptive treatment
Treat underlying anxiety and depression.
Control pain
For sleep problems: Try Zolpidem (Ambien), zaleplon (Sonata), eszopiclone (Lunesta), and others (these are all controlled, potentially addictive medications, but do work for insomnia)
Neuroleptics for sleep (common: Trazodone and Seroquel)
Stimulants (to help decrease fatigue) are usually controlled, potentially abused/addictive.
Rest and feeling rested are extremely important in our everyday lives: It helps our bodies and minds function optimally.
